Help! I'm trying to get motivated for some regular exercise

[karotw]

Hello,
I'm really struggling with being able to motivate myself to exercise each day. Because I have fibromyalgia, I know that it needs to be lite exercise, but I'm not even motivated to take a walk, which would help tremendously. Anyone else out there struggling with this? My body is so much happier when I exercise. When I get into a pattern of regular movement, however lite it may be, I feel better, I sleep better, I elminate better and I'm able to add a bit more exercise. . . .just can't seem to get started. . .

Suggestions are greatly appreciated. . .

Karen

[SamL]

Is there anything you enjoy doing? If exercise can be fun, it's easier to do.
There are many gentle exercises to choose from.

Your feeling better afterwards because your brain has just had a surge of hormones 'endorphins,' which release chemicals that stimulate your brain’s pleasure center.

It's similar to a MC, it's an emotional ride to start with, put your emotions in motion.

If you persist before you know it, you'll want to.

Sorry if I seem harsh, I have times where I can't motivate myself either and I can be punishing of myself mentally about it. I've never found another way to get around it other than to 'just do it' (NIKE) ;)

[tglasco4]

I have also had those issues in the past. I think most people have. I believe the key is starting out with something very easy. You mentioned walking, that is a great choice. I would start out by walking a certain time each day or at least 3 days per week. Make it something you can easily do, not a big production. The goal would be to do it consistently and after each week goes by it will become a habit. How much you do at this point is not as important as doing it consistently. Once consistency is established, you can think about perhaps adding to what you do or doing a little more. Patience with yourself is key. Measure you successes in terms of quarters (every 3 months) and not days or weeks, yet take things one day at a time. I hope this helps you.

Peace and blessings on your journey to health.

Todd

[karotw]

Thanks Sam and Todd - you both have very valuable things to say. I have a tendancy to want to "do it all" or "do it perfectly" and then I don't do anything at all! So starting small and justing doing something seems like a good place to start.


I'll add exercise to my journal, too, as a regular thing. That may help to keep me inspired, too.

Thanks,
Karen

[Ireland]

Don't wait to be movitated. Motivation doesn't always come. Just do it. And yes, I know that it's easier said than done.

Try it, just a wee, short walk...don't wait. I don't mean to sound harsh or mean but honestly, that's the only thing that did it for me. Realizing I could wait until the cows come home to be motivated.

You'll do just fine, you're in the right place. :)

[twinyoga]

Walk! Walking is the best. No matter what the season, or how hot or cold it is outside. Look at the trees, the sky, the animals, the people and houses. Even the same walk every day looks different. I love walking. It's healthy and you won't hurt yourself.

Debbie

[karotw]

Walking seems to be the key right now. It's the one thing I am managing to do every day. I actually enjoy walking - finding the time to walk is more the challenge - but 30 minutes can be carved out of any day. And on the weekends I can actually go for a hike or a really long. . .


Thanks for all your suggestions!

Karen

[asanamale]

Try doing hatha yoga, some each day. Learning from a beginners class may be helpful. And walk or bike, or whatever else you may enjoy.
Bruce

[misslinda]

Karen !!!!

I always found that if I bought some really cute, fun workout clothes, that made me feel perkier to get out and walk, run or whatever............it's already a plus that you know how you feel when you do workout and realize that the benefits are awaiting!!!!!! :) It's also fun to pace other walkers or try to out walk them :p :D Be crazy and wild --you'll enjoy it.



waiting for you by the door,
Linda :)

[EmmaBlue]

hi Karen,

You could try these 5 yoga exercises called the Tibetan Rejuvenation Rites. They take only 10-15 minutes a day and give amazing results. Here is a link describing the exercises, and the history of how they were discovered by a British Colonel who visited a secluded monastery in Tibet and was taught the exercises by the monks.

http://www.sekkem.7p.com/fiverites.html

much love,
~Emma

[veggiemom2]

I too have fibromyalgia and have in the past found it very hard to motivate myself to exercise. The pain and fatigue kick you down before you even start. I couldn't walk because my legs felt so heavy and sore, and I have pressure sensitivity (which includes my feet). It also doesn't help that I broke my foot in October.

Anyway, I have found two wonderful forms of exercise that I have been able to do:

I purchased a recumbent exercise bike. No impact and because it reclines, it is much more comfortable. "love this.. I can do this anytime I want"

The second is Windsor Pilates. I am only able to do the 20 min workout so far as I am really out of shape. I do have a bit of a problem with two of the exercises due to the pressure sensitivity issue near my kidneys, but she shows modifications if you have a weakend neck or back.

Hope this helps

Veggiemom2

[SamL]

Lately I've been enjoying some gentle Yoga poses, breathing.
I've also been swimming, the water can be very relaxing.

There are so many different options

[karotw]

You all have such great ideas! I brough my yoga and Qi gong DVDs with me on this trip and have done a little bit each day. I've been trying to figure out a way to rearrange the furniture at home to have a place to do yoga a home. The body image stuff gets to me when I go to the gym, but, again, once I've gone for a week or two, I get over that. . .

Bruce - I am enjoying the hatha poses.
Emma - I downloaded the info from that site. . I love it and it makes me feel really good! Thank you.
Linda - wish you were nearby, I would go walking with you:D
I like the idea of a new outfit and something really cute, too. It's time for new shoes, so maybe I'll coordinate around those!

Veggiemom- I'll check out the Windsor Pilates, I've heard good things but always felt I couldn't do it. . .however, you inspire me to give it a good try. .

Sam- swimming is an old favorite of mine and where the body image really gets to me. I've been in the pool here in Phoenix one time and it was great. The gym near my house has a pool and a hot tub (which is a good inspiration!). . . .

Now, any of you care to come to California and join me? Okay, I know that you are with me in spirit, anyway. .

Thank you all for the great inspiration and suggestions!

Karen

[CherimoyaMel]

Hi Karotw,

I'm in the same predicament as you. I have fibromyalgia, and I haven't been motivated to exercise lately. I do have a rebounder though which is very good exercise. If you can do just 3 minutes, 3 times a day, you can feel a difference in your health and energy. I know from personal experience.

[CherimoyaMel]

PS Where are you in California? I'm in Dana Point.

[chilove]

i think rebounding is the ideal excercise for anyone with an illness. it is so gentle and easy and fun. you can start out with just a few minutes and it really gets your heart pumping, plus there are great health benefits because of it's affect on the lymph system. something about rebounding always makes me feel happier. i can be grumpy, sore and tired and feel much better after just ten minutes of gentle bouncing on the rebounder.

[catherinethegreat]

Just read threw this and I too have a hard time with exercise. I just joined the YMCA and it's so cozy in there and non threatening - I can go swimming and it's not scary. Yesterday the guy I shared a lane with was in his 60's and just learned how to swim. How COOL IS HE! He goes to the Y every day to practice.

If HE can do that - I can go every day too!! I think I was meant to meet him.

He I"m up near Pasadena -

WE HAVE to set a date for the folks in SO cal - a little hike a little brunch!!!!

*c

[misslinda]

Dugh, I don't know why I didn't say this before Karen.... :p

How 'bout music while you workout--if it's outdoors, a portable cd player or radio ears..........sometimes a groovy, energetic rhythm is what we need to get us pumping!!! Even if you invest 5 minutes every few hours, that's more than NOTHING. :)

Good Times,
Linda

[Melissa]

Karen,
I'm in exactly--and I mean, EXACTLY!--the same situation you describe. I know what to do intellectually, I know I'll be glad I did it afterwards, but I just can't seem to jumpstart myself. The few times I've pushed myself to get to the gym, I don't make it back the next day, and the next. I also have fibromyalgia. I've babied myself for years with a sedentary desk lifestyle, lots of sitting, very little moving (I'm a writer) and I know I can't heal this way. Raw food is only one piece of the puzzle, I think. An important piece, but not the total solution for wellness without that exercise piece falling into place too. I've been raw for three months and, though I've seen some improvement, I honestly thought I'd see more by now. BUT I'M NOT EXERCISING AT ALL so what can I expect! Raw and exercise together are going to transform my health and my body, I'm just certain of it. Do you want to make some kind of plan together? I'm open to it if you think it would help. We could agree to each walk for a set amount of time? (Lucky you in warm climate!) Or we could both agree to do some yoga and stretching for 15 minutes in the morning, and then report back to each other. (This is an open invitation to everyone btw.) I just need some accountability somehow. If I was Oprah I'd have a trainer wake me up each morning and make me get moving...but alas, no staff on call ;)
Come on fibro girls! We can do it! (Cherimoya, I didn't know you have this bleepin' Fibro too. Nice to see you back on the board.)

[RawTruth]

I'm chiming in, too, for walking. You don't have to carve out time for it, actually. Just even 15 minutes is better than nothing. Tie on your shoes, set your kitchen timer for 7.5 minutes, hold it in your hand, and walk out the door. Just keep walking until the timer goes off, then turn around and head back home. There! You did it. It's a start. Then just do it again tomorrow. And the day after that. Waiting to schedule it will just keep it in the future.

I absolutely agree with the others -- don't even try to wait till you're motivated. Just do it anyway.

This is what I've been doing and I started with 15 minutes. IAfter a while, I switched to walking 10,000 steps a day, though, after my friend was told at Lindora that 10,000 is the minimum we humans need each day just to keep from atrophying! So, I bought a $4 pedometer and clip it to my waistband first thing every morning. I just make sure I walk 10,000 steps each day. Whatever the steps are, I write them on my calendar. For some reason, the pedometer turns out to be a motivator. I got my mom one and my uncle and my cousin ... now everyone is counting their steps. Now, if I start getting down or grumpy, I check the calendar and I can almost always trace it to not having walked for a few days.

I'm starting to think it's magic!

[levamssg]

What good ideas everyone has here re: getting out there and just doing it! (exercise). I used to go to the gym every morning at 4am ... and I felt great. But a series of incidents disrupted my schedule (car accident; than a broken hand; then recovering from surgery; now an impossible work schedule) so I make it to the gym maybe once a week now at best.

I don't feel as good; am definitely not in good shape; and can't seem to get it back together. I love the idea of a new outfit or two or three ... :). Perhaps that will give me a little push. And with the weather getting warmer (at least it is today), taking that timer and just walking for several minutes sounds doable too. I sit here and think "gee, why didn't I think of that!".

[heather]

my mother has fibromyalgia. she HAS to walk EVERYDAY or she wakes up stiff and stays stiff all day. usually she wakes slightly stiff and has a difficult time getting around. she has tea/coffee and puts her clothes on and hits the street. literally. her motivation to get out there and exercise comes from the fear of the consequences of not going out and walking. i have been trying to get her to do yoga for quite some time and she finally started last month with GREAT results. start slowly. be patient with yourself and relax with what is. honor your body and where it is today. :)

[misslinda]

I don't feel as good; am definitely not in good shape; and can't seem to get it back together. I love the idea of a new outfit or two or three ... :). Perhaps that will give me a little push. And with the weather getting warmer (at least it is today), taking that timer and just walking for several minutes sounds doable too. I sit here and think "gee, why didn't I think of that!".


Terry LOL!!!! I'm the same way---It's effort for me to see the simple answers.......I had to really think on this thread :p speaking of "shopping" nikegoddess has some awesome gear!

Good Times,
Linda :)

[karotw]

Ah - you all have such wonderful ideas. I am so grateful that I posted this and have gotten all the great responses.

CherimoyaMel - I'm going to check out the rebounder. I love the way I feel when I've used a trampoline in the past. . .happy lymph system! I'm in Costa Mesa, btw. Not too far away from Dana Point. ..

Catherine - I love the swimming guy story. Swimming is one of my favorite means of exercising and I always meet really neat people that way.

Linda - yes music!. . I always exercise with music. . walking or the fitness equipment or the tapes at home.

Melissa - We do have the same exactly story. . .sedintary desk job, fibro, etc. I will go to the gym one day and not go back for weeks. I would love to make plans to exercise together (in seperate locations!). Having a commitment or level of accountability really helps me to stay focused. Since the personal trainer scenario is out (ha!), this sounds like a great solution. Maybe we should start a new thread, see who else cares to join us and start making a commitment each day? I'm willing to start with 15 minutes of stretching in the morning or 15 minutes of walking? I'll commit right now to going out for fifteen minutes today at lunch.

RawTruth - I have a pedometer. . .thanks for the reminder on how simple it can be! Thank you!

:D
Karen

[karotw]

So I actually made a commitment this morning to walk and I did go out and walk around the area of my building for 20 minutes - and fairly briskly, too. Felt good! Will commit tomorrow to either 15 minutes of stretching/yoga in the a.m. or 20 minutes walk at noon. Thanks for all your support on this!

Karen

[RawTruth]

Yay!!! You did it!!! Good for you!!!

First thing in the morning is such a good time. Well, I know that for people who have kids and other family commitments, it's not so great. But, if you don't have those things going, it just seems so much simpler to do it then. For one thing, it's over and you still have the rest of your day, and you don't have to think about exercising. For another, it's a great way to break the fast (of overnight) -- just water and walking (or whatever), then you can eat after you go back home.

One little unasked-for piece of advice: try to keep doing it at the same time everyday. Include it in your daily plan just like you do showering. That's the way it becomes a habit. Otherwise, it slips when something else comes up.

You're now an exerciser! Yay, yay, yay!

[levamssg]

This has been a great thread - inspired me to get off my behind and back to the gym!!!! AND spent an extra 20 minutes on the treadmill! (I usually do a glider for 10 minutes before my workout, but today did 20 on the glider plus 20 on the treadmill. My legs don't know what hit them). I'm a little stiff, but I feel really good!

As the days get longer, I'm going to get some fresh air outside walking done too!

[heather]

Yeah!! You Did It!

[karotw]

Thank you all! I'm really liking having this thread to check in with. RawTruth, I can so appreciate what you say about morning exercise and the same time everyday. I so struggle with mornings, but will just do it anyway, regardless of what excuse I can think of each morning!

Let's keep supporting one another!

Thanks,
Karen